Minerals guide, what helps your body absorb iron, calcium and zinc and what gets in the way

Iron, the fussy mineral

The SACN report on iron and health found that most people in the UK have enough iron, but that toddlers, girls and women of reproductive age and some adults over 65 run a higher risk of low levels. Iron from meat and fish is absorbed more easily than iron from beans, greens and fortified cereals. Vitamin C increases iron absorption, so add peppers, tomatoes or a handful of berries to a plant based meal.

• Bean chilli with a pepper salad.
• Fortified cereal with strawberries.
• Lentil soup followed by an orange.

Tea at the right moment

Tea and coffee contain compounds that reduce how much iron you take in from plant foods. You do not need to give up your brew. Have it an hour before or after a meal rather than with it, especially if you eat little meat.

Calcium needs a partner

Vitamin D contributes to the normal absorption of calcium. The NHS page on vitamin D and sunlight explains that between October and early March we cannot make enough from the sun in the UK. Good calcium sources include milk, yoghurt, cheese, fortified plant drinks, tinned sardines with their soft bones and tofu set with calcium.

Wholegrains and pulses

Bran, wholegrains and beans contain phytates that hold on to part of their zinc and iron. Soaking, cooking and bread made with yeast reduce them. That is no reason to avoid these foods, which bring fibre and plenty more besides. A varied diet balances it out, and nobody needs to measure phytates at home.

Plant based plates

The NHS page on the vegetarian diet points out that vegetarians need to make sure they get enough iron and vitamin B12. Pulses, tofu, eggs, dairy, nuts, seeds and fortified cereals, combined with vitamin C, cover most needs. See also our guide to vitamins in everyday foods.

Eating less, absorbing well

When you eat smaller portions, each meal has to work harder. Keep a protein food, a vegetable and a wholegrain at every meal, and our page on protein needs shows how much to aim for.

Good company in the morning

A member wrote on Google that Willerby Nutrition is full of positive people all aiming for the same goal. That shared energy over breakfast, whether you come from Swanland or from Hull, helps new habits last, and the free assessment is open to anyone curious. If you feel tired all the time or have heavy periods, your GP can check your iron levels, because this guide does not replace medical advice.